SixApart generosity.

I won a new iPod Shuffle from Vox for completing a blogging survey.

They shipped it to me and that incurred a sizable charge at customs.

SixApart stepped up and paid that fee as well.

Nice play. Thanks Gladys!

Follow my tumblelog here: http://nocarrier.tumblr.com/

http://nocarrier.tumblr.com/

I made a comic! It makes no sense!!!!

It’s here

You’re losing me Lost.

Lost, you were on thin ice at the start of season 3… now Bai Ling shows up.

Oy, I wanted to toss a shoe at the TV.

You’re close to being cut Lost.

New interval schedule tomorrow

I’m going to switch it up tomorrow and use a different interval.

I was reading a few articles on the intertubes and I’m going to try 8 seconds of sprinting and then 12 seconds of slow jogging/cycling.

10 min - warm-up
10 min - 8s fast/12s slow
10 min - Gerschler Fartlek
15 min - cool down

I’ll see if this works or not.

Oh, there is a downside.

One of the disadvantages for Interval/Fartlek training is you can be a victim of being a lazy bastard. For example, this morning I found a number of my sprint intervals lasting 27 or 28 seconds rather than 30. This regiment requires you to push yourself and sometimes you wake up and don’t want to push yourself to the edge of exhaustion.

I think that in the grand scheme of the training, being lazy won’t cause too much of an issue, but I don’t like the look of this trend.

So watch yourself, you may be like me, a fair weather trainer.

Toronto FC Scarves are coming.

I just bought 2 TFC scarves.

Hotness.

Go U-Sector.

Cooling down is for suckers.

I’ve realized that I’m not cooling down properly after ultimate. This is leading to my heartrate remaining higher than it should be for quite a while.

While at the gym I’m careful to watch my heartrate drop from 170 to 100-105 during my cooldown. But after ultimate I walk around a bit and then just sit.
This ain’t helping nothing as my heartrate is still too high when I’m trying to get to sleep.

http://sparkpeople.com/resource/reference_warmup_cooldown.asp

Fartlek Update 2

I had another game last night. We lost again, but on the upside I felt better than last week, so it appears that the Fartlek training is working.

IMified

Instant reminders, calendars, notes, basecamp, 30 boxes all from your IM client? Heeeeeelllls yes.

So hot.

Heroes: Invisible Guy and Syler are cool.

The invisible dude and Syler are so cool.

That’s all.

Krazy Glue is crazy.

This is a great idea. Cheap little tubes of Krazy Glue. Normally, you throw the big tubes out because they turn solid. These are single-use, which makes sense to me since I needed to glue my sandals back together and that’s it.

Rogue Amoeba’s Fission - awesometown.

As I mentioned, I cut together a mix for my Fartlek interval training. I did it using Rogue Amoeba’s Fission, and Apple’s Garageband. I’m not an audio dude in anyway, but it took about 40 minutes from start to finish to produce the first version of the interval mix.

I just wanted to give props to both Fission and Garageband. It was so simple to pull this off because of them.

Props to DJ SteveBoy as well for his podcast PodRunner.

Rogue Amoeba’s Fission: Version Tracker link.

Fartlek update.

I’ve been rolling on fartlek training for the past 2 weeks and it appears to be working. I’ve been using the Gerschler Fartlek and last night’s Ultimate game when well. I should say it went well for me in terms of energy and speed, it went poorly for the team as we loss in fantastic fashion.

The training details follow:

Gerschler Fartlek
This is good training for getting fit quickly when combined with steady running.

* 10 minutes warm up jog.
* Repeat 3 times - Stride hard for 30 seconds, jog 90 seconds. Repeat with 15 second decreases in recovery jog e.g. 30-90, 30-75, 30-60, 30-45, 30-30, 30-15 and finally 30-15-30.
* 10 minute warm down jog

2 fartlek runs a week and 1 continuous run ( medium intensity for 45 minutes ).

I’m going to hack together a few mixes with alternating music for the intervals using Fission.

[Update:] I’ve cut together the first mix using one of DJ Steveboy’s PodRunner mixes. I emailed him and asked about redistribution, so if he says it’s ok, I’ll upload my mix. I’ll be using it during my Fartlek run tomorrow so I’ll see if it’s any good.